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  1. #1
    Registered User mmaniii's Avatar
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    I hsve 2 bulging disc at my thoracic spine, what do I do?

    Got them while deadlifting.
    Apparently it shouldnt be that much of a problem for me to recapture these discs and be able to return to weightlifting but I dont have money to afford professional care right now and would love any kind of advice on how to resolve this issue once and for all.

    The bulging discs are at TH2TH3 and TH4TH5. I also have kyphosis in my thoracic spine (which I believe was also caused by the injury, if thats possible, since I don't remember ever having such heavy kyphosis).

    As of right now, im only doing this first exercise that they show in this video below, but I dont even know if thats supposed to completely fix/recapture the discs or just offers temporary relief.

    https://youtu.be/VMo7yZ3Zbg0

    I am very grateful for any advice and help I can get from you guys!
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  2. #2
    Registered User ProgrammerHunch's Avatar
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    Originally Posted by mmaniii View Post
    Got them while deadlifting.
    Apparently it shouldnt be that much of a problem for me to recapture these discs and be able to return to weightlifting but I dont have money to afford professional care right now and would love any kind of advice on how to resolve this issue once and for all.

    The bulging discs are at TH2TH3 and TH4TH5. I also have kyphosis in my thoracic spine (which I believe was also caused by the injury, if thats possible, since I don't remember ever having such heavy kyphosis).

    As of right now, im only doing this first exercise that they show in this video below, but I dont even know if thats supposed to completely fix/recapture the discs or just offers temporary relief.

    https://youtu.be/VMo7yZ3Zbg0

    I am very grateful for any advice and help I can get from you guys!
    The fact that you cannot afford care is more reason that you should be extra careful.

    All healthy spines have kyphosis, you just don't want to have excessive kyphosis. I think first and foremost you need to correct that if yours is excessive. You don't want to be lifting heavy with heavy kyphosis.

    I have dealt with herniated & bulging disks and what worked for me more than anything was always strengthening and fixing posture, especially when working out.

    I'm not personally a fan of McKenzie. It has never worked for me in the slightest, I don't get why its so popular. I used to do that **** for months, zero relief. Finally got relief when I did some back extensions in the gym on a roman chair.
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    HeMB's Avatar
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    Originally Posted by ProgrammerHunch View Post
    I'm not personally a fan of McKenzie. It has never worked for me in the slightest, I don't get why its so popular. I used to do that **** for months, zero relief. Finally got relief when I did some back extensions in the gym on a roman chair.
    yeah this. For me, the press up exercise actually worsen my disc. I read somewhere that it caused full sequestrations for some people with herniations.
    Skwat bench ded
    but still DYEL?
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    Registered User BromanianDL's Avatar
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    Dr McGill is the back specialist that lifters seem to rely on most. I don't know if it applies to you as most people have low back pain and yours is higher on the spine, but here is an article talking about his back rehab stretches and exercises:

    https://squatuniversity.com/2018/06/...ore-stability/
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  5. #5
    Registered User mmaniii's Avatar
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    Originally Posted by BromanianDL View Post
    Dr McGill is the back specialist that lifters seem to rely on most. I don't know if it applies to you as most people have low back pain and yours is higher on the spine, but here is an article talking about his back rehab stretches and exercises:

    https://squatuniversity.com/2018/06/...ore-stability/
    I have already tried doing this for a month every single day and the pain does improve in my every day life, but whenever I attempt to return to the gym and try to do almost any exercise (pull ups for example), the pain starts again and Im back to 0 again, as if I never even did anything.

    I also have the problem of not being able to do the glute bridge exercise that is shown in the article, as it also causes pain.
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    Registered User mmaniii's Avatar
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    Originally Posted by ProgrammerHunch View Post
    The fact that you cannot afford care is more reason that you should be extra careful.

    All healthy spines have kyphosis, you just don't want to have excessive kyphosis. I think first and foremost you need to correct that if yours is excessive. You don't want to be lifting heavy with heavy kyphosis.

    I have dealt with herniated & bulging disks and what worked for me more than anything was always strengthening and fixing posture, especially when working out.

    I'm not personally a fan of McKenzie. It has never worked for me in the slightest, I don't get why its so popular. I used to do that **** for months, zero relief. Finally got relief when I did some back extensions in the gym on a roman chair.
    What is it about back extensions that you think helped your disc problems? And is there anything you would suggest that I could try?
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  7. #7
    Registered User mmaniii's Avatar
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    Originally Posted by HeMB View Post
    yeah this. For me, the press up exercise actually worsen my disc. I read somewhere that it caused full sequestrations for some people with herniations.
    How were ypu able to recapture your discs and get rid of the pain once and for all?
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    HeMB's Avatar
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    Originally Posted by mmaniii View Post
    How were ypu able to recapture your discs and get rid of the pain once and for all?
    I am still struggling with that. It actually will never heal, although my herniation is in lower back.

    McGills big 3 helps, also planks, bear crawl etc.


    It is said that you will never have pain free back once you herniate a dics though this can vary from person to person.



    The best you can do is to build up surrounding muscles in a way it does not aggravate. Also avoid what causes pain.

    Fix posture/muscular imbalances.

    Do not spend too much time in bad positions which put strain etc.


    Other than that - surgery.
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  9. #9
    Registered User mmaniii's Avatar
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    Originally Posted by HeMB View Post
    I am still struggling with that. It actually will never heal, although my herniation is in lower back.

    McGills big 3 helps, also planks, bear crawl etc.


    It is said that you will never have pain free back once you herniate a dics though this can vary from person to person.



    The best you can do is to build up surrounding muscles in a way it does not aggravate. Also avoid what causes pain.

    Fix posture/muscular imbalances.

    Do not spend too much time in bad positions which put strain etc.


    Other than that - surgery.
    But a disc bulge, which I have, is not the same as disc herniation, to my knowledge... and from what I know from Athlean X bulging disc video, a bulging disc can be recaptured 95% of the time and once its recaptured you will be able to go back to lifting and living pain free
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  10. #10
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    Originally Posted by mmaniii View Post
    What is it about back extensions that you think helped your disc problems? And is there anything you would suggest that I could try?
    They strengthen my lower back muscles really well. On a roman chair, it is easy to keep a neutral spine and do this exercise safely. I believe strengthening those muscles not only supports the spine, but pushes the disc material back between the vertebrae. You'll get much more of a challenge to those muscles than you will doing glute bridges, planks, etc.

    I struggled with lower back pain for like 6 months, I tried everything under the sun. I asked my physical therapist about back extensions, she said never do that. I did it anyway. My lower back was insanely sore for a week, but when the week was up, my lower back pain was completely gone. Told the PT to go take a hike after that.

    Just go to the gym, get on a roman chair, and do some non-weight bearing back extensions, and see how things go. If you feel incredibly sore, even to the point you can barely walk for a week, that's a good thing. Just be sure to keep your spine neutral and don't round your back doing them, but it shouldn't be that hard to do.
    Last edited by ProgrammerHunch; 09-01-2019 at 08:17 PM.
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  11. #11
    Physiotherapist Fresch's Avatar
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    Originally Posted by HeMB View Post
    I am still struggling with that. It actually will never heal, although my herniation is in lower back.

    McGills big 3 helps, also planks, bear crawl etc.


    It is said that you will never have pain free back once you herniate a dics though this can vary from person to person.



    The best you can do is to build up surrounding muscles in a way it does not aggravate. Also avoid what causes pain.

    Fix posture/muscular imbalances.

    Do not spend too much time in bad positions which put strain etc.


    Other than that - surgery.
    Herniated discs do heal..why wouldn't they?
    In many cases the herniation is resorbed by 12 months.

    Most people recover to be pain free again after a disc injury.

    McKenzie exercises are very successful for most people but not all. However, this is more to prescribing them than just simple back extension exercises ad nauseum.

    Thoracic spine is different to lumbar. Mobility and strengthening exercises would be appropriate.
    The science is out there!
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  12. #12
    Physiotherapist Fresch's Avatar
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    Originally Posted by ProgrammerHunch View Post
    They strengthen my lower back muscles really well. On a roman chair, it is easy to keep a neutral spine and do this exercise safely. I believe strengthening those muscles not only supports the spine, but pushes the disc material back between the vertebrae. You'll get much more of a challenge to those muscles than you will doing glute bridges, planks, etc.

    I struggled with lower back pain for like 6 months, I tried everything under the sun. I asked my physical therapist about back extensions, she said never do that. I did it anyway. My lower back was insanely sore for a week, but when the week was up, my lower back pain was completely gone. Told the PT to go take a hike after that.

    Just go to the gym, get on a roman chair, and do some non-weight bearing back extensions, and see how things go. If you feel incredibly sore, even to the point you can barely walk for a week, that's a good thing. Just be sure to keep your spine neutral and don't round your back doing them, but it shouldn't be that hard to do.
    Unfortunately your individual circumstance does not make for a general recommendation to all.
    Some strengthening work should be beneficial and this should include the extensors but sounds as if there are some other issues.
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  13. #13
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    Originally Posted by Fresch View Post
    Unfortunately your individual circumstance does not make for a general recommendation to all.
    Some strengthening work should be beneficial and this should include the extensors but sounds as if there are some other issues.
    Yea you could be right, but it could work for a lot of people, and it's relatively safe to try. It costs nothing to try it out. I've never heard of anyone hurting themselves on back extensions. I literally see 300 lb, 70 year old women with back problems doing them in the gym all the time. Most physical therapists know little about heavy weightlifting and because the exercise "seems" violent, and they don't want to get sued, they never prescribe it.

    With him having thoracic problems, I have my fingers cross whether this might help him, but it might. I myself have a dessicated thoracic disc, and back extensions did not help (or hurt) that problem, though my bad thoracic disc is significantly lower on the spine than his. What helped that problem was once again strengthening and posture of the mid-back, particularly lower trap strengthening. I had physical therapy for that problem also (several PTs), also chiropractors, massage therapists, and once again, useless. Had to figure it out myself. As I look back, none of these PTs knew their ass from a hole in the ground.

    I also had several herniated cervical discs. Same story, strengthening and posture... You guessed it. Neck extensions. Didn't even bother with a PT for that problem.
    Last edited by ProgrammerHunch; 09-02-2019 at 01:30 AM.
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  14. #14
    HeMB's Avatar
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    Originally Posted by Fresch View Post
    Herniated discs do heal..why wouldn't they?
    A bulge or minor protrusion has more chances to become as it never happened, I agree

    but

    are you saying that an extrusion or sequestration will eventually heal to the point where it was before the herniation?
    If yes you are giving people too much hope..




    However, I do not say that it won't get better but it will still remain herniated.
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    Registered User mmaniii's Avatar
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    Originally Posted by Fresch View Post
    Herniated discs do heal..why wouldn't they?
    In many cases the herniation is resorbed by 12 months.

    Most people recover to be pain free again after a disc injury.

    McKenzie exercises are very successful for most people but not all. However, this is more to prescribing them than just simple back extension exercises ad nauseum.

    Thoracic spine is different to lumbar. Mobility and strengthening exercises would be appropriate.
    Please I would be so grateful if you could point me into the right direction. I have already worked with 2 doctors/physiotherapists and one fitness trainer and nobody had been able to give me proper guidance. Im lost and I feel like my life had been taken away from me as I simply cannot get rid of this injury and the accompanying pain
    Last edited by mmaniii; 09-07-2019 at 07:34 AM.
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    I think McGill is a solid resource. Give that a try for a while. Everything he has said and I have read of his sounds consistent with my experience, and makes a lot of sense.
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